Here is a recap of the week.

Monday:  I got on the bike at 5am, and it felt great.  I felt so good getting it out of the way for the day.  I also ate fairly well.

Tuesday:  I got on the bike again at 5am.  With two days on the exercise under my belt, I was feeling really good.  I basically followed my diet fairly well.

Wednesday:  Three days in a row!  I got on the bike again.  I’m on my way!  It was also another day of good eating.

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Thursday:  Four days riding the recumbent bike.  I’m really back on track.  I ate fairly well again.

Friday:  I did not get on the bike.  I still felt good about my accomplishment of four days on the bike.  Eating got a little hairy, because I made a trifle for my mother’s birthday.

Saturday:  I started at the new gym finally.  I walked there and back.  I had to get oriented to the new gym.  I did a few exercises, but I didn’t do it to the level I had before. 

I didn’t eat so well on Saturday.  I went to Outback Steakhouse.  I had rack of lamb, sweet potato, and broccoli for my dinner.  I also enjoyed some bread and some of the bloomin’ onion.  Of course, I ate some of the trifle I made, too.

Sunday:  I followed the NutriSystem Select plan, but I did no exercise.

Today:  I was still sore from the gym on Saturday…really sore, so I did not get on the recumbent bike.  I did my best to stick to my healthy eating plan.  I think I’ll be able to get back on the bike tomorrow.

I think it was a pretty good week to get back on track.  I feel I had lost sight of my goal a little bit, and I want to get things moving again.  I still have at least 70 pounds to lose, and I am ready to do it.

How do you get your second wind? 

Breakfast:  Cinnamon Bun Bar; Egg; Banana; Morning Coffee; Cracker, Honeymaid Graham Crackers (Nabisco) ,Low Fat Honey

Morning Snack:  Chicken Breast; Banana

Lunch:  Tomato and Corn Chowder; Boiled or Baked Spaghetti Squash with Salt

Afternoon Snack:  Cheese Puffs

Dinner:  Lasagna; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Pasta, cooked al dente; Fennel Bulb

Dessert:  Chocolate Caramel Bar

Drinks:  Crystal Light

Exercise:  none today.

Pedometer:  ?

Truth be told, I have not visited the old gym in a few weeks.  I went through a few sessions with a personal trainer to learn more compound exercises, then I trained, kinda, for “Climb Miami”.

I am excited and nervous about starting with the new gym.  I like that it is so close that I can walk to it.  At the same time, I am anxious about the new environment.  I had become comfortable at the previous gym; I’ll need to learn my way around this gym.

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I am eager to get back on track with my strength building exercises.  Although I was going only once a week, I was seeing some benefit.  I felt like it was helping me transform my body.

I think once I am able to get back to the gym regularly and do only compound exercises, I will start to see some nice muscle definition.  It’s just one part of the plan to make sure I forge ahead to my weight loss goal.

What do you look for in a gym?  Are the exercise machines important?  Is it the weights?  Does your gym have classes that you attend?

Breakfast: Cranberry Orange Pastry; Cottage Cheese, 1% Fat; Applesauce, unsweetened; Bread, whole-wheat; Morning Coffee

Morning Snack: Yogurt, nonfat; Peach

Lunch: Cheese Tortellini; Fennel Bulb

Afternoon Snack: Zesty Herb Snack Mix

Dinner: Mashed Potatoes with Meatloaf and Tomato Sauce; Zucchini, raw; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Barley, cooked

Dessert: Double Chocolate Almond Cookie

Drinks: Crystal Light

Exercise: none today.

Pedometer: ?

I’ll start with some of the new exercises.  The first one involves throwing around a medicine ball.  I threw it over my head and behind me.  I threw it sideways and while squatting.  I didn’t realize how heavy those medicine balls are, and I think it gave me a really good workout.

I used a new machine today which required me to both squat and bend forward.  As if that was not enough, I then had to lift a big bar between my legs and up to my chest.  I felt really uncomfortable with this position, and it was really painful at times.  Hopefully, I got some benefit out of it.

While it is not new to me, I still can’t get over how difficult the bench press is.  I joked that the bar must weigh 200 pounds, because I could barely bench more than the bar plus 20 pounds, and I swear people bench much more than that.  I think one should actually be able to bench his own weight.  The trainer remarked that that is the difference between machines and free weights.

I am so glad the trainer said that about the free weights.  It reminded me about what I was trying to accomplish with the trainer.  I wanted to reduce or eliminate isolation exercises, and I wanted to do more compound exercises.  I think he has given me some really good instruction that I can use going forward.

What has been your experience with a personal trainer?  Has he or she pushed you enough or, perhaps, too much?  Have you learned valuable information in your sessions that you use today?  Please share in the comments section below.

My issue was not a big issue, but the counselor did help me.  She was friendly and suppportive.  She “listened” intently while I chatted about my issue.  It was a really good experience.

Today, my hunger arrived early.  I ate lunch, and I was hungry an hour later.  I ate my afternoon snack.  It wasn’t long before I was hungry again.

When I’ve been in this same situation in the past, I usually went for whatever I could find.  This time I read the nutritional information on the muffins in the freezer, and I was shocked by the 280 calories per muffin (before butter spread)!

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I stopped to think about the smart choices available to me, at least in terms of calories.  There wasn’t much in the pantry or the refrigerator, but there were some peas in the freezer.  I checked the calories, and they were certainly less than the muffin.  I made the peas, added a small amount of butter spread, and I enjoyed them.  I felt good.

Later, I decided to contact a counselor, because I wanted to know what they suggest for these situations.  The answer came quickly!  She told me I can have more salad vegetables (up to three servings).  I can also have sugar-free gelatin or light popcorn.  I’ve added both to my shopping list.

I’ve been reluctant to use the free counseling, because I didn’t want to admit a weakness.  For some reason, today I saw the free counseling as the expert source of staying on track with NutriSystem.  I thought a counselor would have the right answer quickly, and she did.

Not everybody has access to the free counseling offered by NutriSystem, but everybody needs a little support once in a while.  Trying to eat healthy all the time can be a challenge.  What do you when you need support?  Do you call someone or go to a group meeting?  Please share what you do in the Comments section below.

Breakfast:  NutriCinnamon Squares Cereal; Egg Whites; Cranberries, dried; Bread, oatmeal; Morning Coffee

Morning Snack:  Fish, baked or broiled; Cranberries, dried

Lunch:  Fettucini Alfredo; Lettuce, green or red leaf; FF Dressing

Afternoon Snack:  White Chocolate Chunk Cookie

Dinner:  Chicken Breast Patty; Tomato; Strawberries; Oil, canola, olive, peanut, safflower; Chickpeas, garbanzo beans, cooked; Bread, sourdough

Dessert:  Chocolate Peanut Butter Bar

Drinks:  Crystal Light; water

Exercise:  30 minutes with personal trainer.  I’ve reached my exercise goal for the week, and I am going on a hike tomorrow!

Pedometer:  ?

Saturday is the designated day for my weekly strength-building exercises, and today I began to evolve my weekly session by doing compound exercises exclusively. 

I met with the trainer at 7am, and he introduced me to several exercises.  There was only one that I had already been doing.  Well, it was not the exact same machine, but it was the same exercise.

The new exercises work many muscles at once, rather than focusing on just one muscle.  I want to do compound exercises, so I get the most out of my one-hour of muscle building.

The greatest thing about the compound exercises are that they, by and large, require control.  Instead of just moving a weight along a track, as with a machine, I often have to balance the weight.  With the bench press, I lifted the weight up and down, and I spent some effort keeping the bar in balance. 

I have another appointment with the trainer next week.

What is your experience with compound exercises?  If you look at your routine, how many exercises are isolation exercises, and how many are compound exercises?  Do you get more benefit from the compound exercises?

EatingIntuitively.com is a paid affiliate of Nutrisystem, Inc.

On another note, I called NutriSystem today and converted to NutriSystem Select.  It took a little bit of time and effort, but I should receive my first NutriSystem Select order sometime soon.  I’ll get the prepackaged food as I normally do, and I should get a delivery from Schwan’s in February.  I can’t wait to get the frozen foods!

Breakfast:  NutriFrosted Crunch Cereal; Egg Whites; Raisins; Bread, oatmeal; Morning Coffee

Morning Snack:  Crabmeat; Cherries

Lunch:  Hearty Minestrone Soup; Lettuce, green or red leaf; FF Dressing

Afternoon Snack:  BBQ Soy Chips

Dinner:  Three Cheese Pasta with Chicken; Bell Peppers, red or green, cooked; Strawberries; Oil, canola, olive, peanut, safflower; Pasta, cooked al dente

Dessert:  Chocolate Chocolate Chip Pudding

Drinks:  Crystal Light; water

Exercise:  60 minutes of strength building exercises.  I’ve completed 83.33% of my weekly exercise goal.  I’m going on a hike tomorrow for at least 90 minutes.  That’ll put me over my goal for the week.

Pedometer:  ?

Why do you go to the gym?  Do you go to spend time on the treadmill, stairmaster, or stationary bike?  Or do you go to build muscle with weight machines or free weights?  Could it be neither, and there are other things to do at the gym like socialize or play games like basketball, racquetball?

If your main objective is to build muscle and to reduce body fat, lifting weights is a great way to build muscle.  However, there are two types of strength-building exercises:  isolation and compound exercises.

As may be obvious, isolation exercises work one muscle.  For example, a bicep curl works the biceps.  Compound exercises work multiple muscles.  A push-up is a compound exercise that will work your biceps and several other muscles.

How do you decide when to do isolation or compound exercises?  Compound exercises are a great way to build muscle mass, and they may help you save time in the gym by working many muscles simultaneously.  If you would rather have big biceps, isolation exercises will work really well to do that.  Compound exercises may give you big biceps, but an isolation exercise will help you keep the focus on the biceps.

EatingIntuitively.com is a paid affiliate of Nutrisystem, Inc.

I have reviewed my list of weekly exercises at the gym, and I am now looking to eliminate isolation exercises.  I want to do more compound exercises, and I think that may involve some exercises off the machines.  I may use a barbell or the like that will require me to keep a little more control over the weight, and there may be a little more risk.  I have a session with a trainer on Saturday to figure it all out.

So, what kind of exercises do you at the gym?  Do you do all compound exercises?  Do you do all isolation exercises?  Do you do a combination of both?  Please share your routine in the comments.

Breakfast:  Cinnamon Swirl Granola Bar; Egg; Banana; Bread, whole-wheat; Morning Coffee

Morning Snack:  Crabmeat; Banana

Lunch:  Tomato and Corn Chowder; Mushrooms, raw; FF Dressing

Afternoon Snack:  BBQ Soy Chips

Dinner:  Pasta Fagioli; Broccoli, cooked; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Couscous, cooked

Dessert:  Chocolatey Nougat Bar with Peanuts and Caramel

Drinks:  Crystal Light; water

Exercise:  none.  I worked late.  16.67% of weekly exercise goal is complete.

Pedometer:  ?

Do you want to have big muscle and great definition?  Well, you need to target failure!

I’m not an expert on building muscle, but I have been going to the gym every week for the past several weeks.  My goal is to build muscle mass.

In order to achieve my goal, I push my muscles to the point of failure.  In at least one of the sets, if not all three, I want to push my muscles so hard that I just cannot physically continue.  It is impossible.  I have reached failure.

By doing this, I am encouraging my muscles to become stronger.  Yes, I have caused the muscle to fail.  It is torn, but it will rebuild.  The muscle will come back stronger.

How will I know if my muscle is getting stronger and I am having success?  My muscles should be able to do more week after week.  It may only be a five-pound increment, and sometimes it could be more, but I know I am doing the right thing if I am able to increase the weight in at least one of my sets.

EatingIntuitively.com is a paid affiliate of Nutrisystem, Inc.

It is a funny thing that I used to dread feeling any pain at all from my workouts, but now I want to feel some pain.  I want to know that I caused my muscles to fail, and they are rebuilding to be stronger for the following week’s workout.

Where are you in your muscle-building plans?  Have you started?  Are you using muscle-building as a critical part of losing weight and getting healthier?  What tips do you have for successful muscle building?  Please share a comment below.

EatingIntuitively.com is a paid affiliate of Nutrisystem, Inc.

Luckily, NutriSystem Advanced is flexibile, and you can make it work for you.  You have to make a diet meet your needs, or it just will not last.  Although specific foods are outlined at each of the six NutriSystem Advanced meals, they can be interchanged, moved, or whatever you’d like.

For example, I knew I would be going to the gym today at 7am, and I would have to be at an appointment at 9am.  That leaves me only forty-five minutes to shower and get to my appointment.  I had no time to prepare a breakfast in between the gym and my appointment.

I bent the NutriSystem Advanced plan by swapping a vegetable serving from dinner with a carbohydrate serving from breakfast.  I was pretty pleased with the results!  Check out the video for my “Somewhat-a Frittata” and my “Pasta and Beans Soup”.  They were delicious.

I hit the gym this morning for my weekly strength building exercises.  I know I worked hard.  I’m just not sure what I should expect at this point.  I almost feel I need to work even harder.  I want to feel totally exhausted.  A little pain is okay, too.

What ideas do you have about making a diet work for you?  What is something you’ve done on a diet that worked really well?  What did not?

I am still going strong with my weight loss.  I was in the gym at 7am this morning to do my weekly strength-building exercises.  I worked up quite a sweat, and I am sure I burned quite a few calories.  I think I get pretty good cardio benefit from the routine, because I am moving quickly from one machine to another, and I can tell I am elevating my heart rate.

EatingIntuitively.com is a paid affiliate of Nutrisystem, Inc.

I am starting to try some of the new meals (see 7 New Ways to Enjoy NutriSystem Advanced).  I’ve tried the Sweet and Sour Chicken and the Spaghetti with Meat Sauce.  Unfortunately, I am not including either one in my next order.

The Sweet and Sour Chicken is a little too sweet for my tastes, and it has water chestnuts.  Water chestnuts remind me of ice cubes for some reason.  I think it is the texture.  I just don’t like them in my food.

The Spaghetti with Meat Sauce was okay.  It seemed like it was a little sweet, and I just prefer to have the Rotini and Meatballs instead.

I did notice two more new dinners, and I have added them to my next order.  Homestyle Beef with Mashed Potatoes & Gravy and Homestyle Chicken Noodles with Gravy sound like they have potential.  As soon I get them and try them, I will share what they are like.

There were two deep-fried turkeys.  There was also a sweet potato casserole.  Mashed potatoes and green bean casserole were also served.  I saw some stuffing as well as a few other party-type foods like meatballs, potato salad, and some Mexican food.  I prepared and brought a corn casserole. 

A separate table had all of the desserts.  I saw a trifle like I used to make.  There were some pies, some cookies, and some cake.  It would be easy to pack on the calories real quickly at that table.

EatingIntuitively.com is a paid affiliate of Nutrisystem, Inc.

So, how did I do with all this food?  I’d say I did okay.  I would give myself a “B”. 

I started out with turkey, yellow rice, and green bean casserole.  That’s not too bad.  I went back later for some more turkey.  I also had some meatballs from a crockpot that were a little sweet.  I didn’t go near the dessert table.  That’s not too bad, right?

I think I might be ready for Thanksgiving.  I am definitely going to bring at least one healthy dish, because I did not see any vegetables tonight that were not covered with fat and calories.  I saw a little bit of fruit, but no vegetable dishes that I would consider healthy choices.

Breakfast:  NutriFrosted Crunch Cereal; Egg Whites; Banana; Bread, pumpernickel

Morning Snack:  Fish, baked or broiled

Lunch:  Cheesy HomeStyle Potatoes; Lettuce, green or red leaf; FF Dressing

Afternoon Snack:  BBQ Soy Chips

Dinner:  Thanksgiving Party

Dessert:  Chocolate Peanut Butter Bar

Drinks:  Crytsal Light; Diet Pepsi Max; water

Exercise:  60 minutes of strength training at the gym.  100% of weekly exercise goal is complete.

Pedometer:  ?